read Healthy Breakfast Recipes for Weight Loss

Healthy Breakfast Recipes for Weight Loss

Healthy Breakfast Recipes for Weight Loss

Breakfast is an important meal of the day. It kick-starts your metabolism, provides you with the much-needed energy, and boosts your mood at the start of the day. So it is advisable to know about some easy-to-prepare healthy breakfast recipes.

Like all other meals, you need to eat a balanced and wholesome breakfast. If your breakfast contains protein-rich and fiber-rich food items, then it meets the criteria of being termed as a healthy meal. 

Also watch: 5 Healthy Evening Snack Options

Some protein-rich foods are eggs, beans, pulses, soy, milk, curd, cottage cheese (paneer), different kinds of cheese, nuts, etc. Most plant-based protein foods like beans, pulses, and nuts as well as whole cereals, millets, fruits, and vegetables are good sources of fiber. Including these in your breakfast recipes will ensure that you stay satiated till your next meal. If you are looking for suitable breakfast recipes for weight loss, then read on. 

Nutritious breakfast recipes for weight loss

1. Egg muffins

With this item, you derive good-quality protein from eggs and fiber and micronutrients from vegetables. making it one of the best breakfast recipes for you.

Also watch: What Are Micronutrients?

Ingredients for 1 serving

  • 2 whole eggs (100g)
  • 1 cup (70g) of vegetables like  tomato, capsicum, onion, and mushroom depending on your preference
  • Green chilies and black pepper powder to taste
  • 2 teaspoon (10g) grated cheese (optional)
  • 1 teaspoon oil
  • Salt to taste

Method

  • Heat the oil in a pan and saute the finely chopped green chilies and vegetables until half cooked
  • Add some salt and pepper to taste
  • Remove the sauteed vegetables from the pan and let them cool slightly
  • Crack the eggs in a bowl, add the sauteed and cooked vegetables, and whisk together
  • Add the egg mixture to some muffin molds or small stainless steel bowls and top them with some grated cheese 
  • Bake the muffins in an oven at 140°C for 6-7 minutes or steam in a pressure cooker until they are well cooked; another option is to cook the batter in an appam pan
  • Serve the egg muffins hot with some chutney or chili sauce
AmountCaloriesCarbohydrateProteinFat
2 eggs11619.75.01.6
1 cup vegetables111.300
2 teaspoon cheese361.61.52.2
1 teaspoon oil455
Total20822.66.58.8

2. Sprouts poha

Rice flakes and green gram sprouts together provide protein and the vegetables add fiber. Doing simple tweaks to this traditional food item can make your breakfast healthy and wholesome.

Ingredients for 1 serving

  • ½ cup (30g) rice flakes (Poha)
  • ½ cup (25g) steamed mung bean sprouts (moong sprouts) 
  • ¼ cup (30g) chopped onion
  • ¼ cup (30g) finely chopped carrot
  • ¼ teaspoon turmeric powder
  • ¼ teaspoon mustard seeds
  • 3-5 curry leaves
  • 1 green chili
  • 2 teaspoons of oil
  • Salt to taste

Method

  • Soak the rice flakes in some water until they soften after which you may drain them and keep them aside 
  • Heat oil in a pan and add mustard seeds, curry leaves, green chili, and turmeric powder. Saute until the mustard seeds splutter.
  • Add the chopped onions, saute until translucent, and add the chopped carrots. Saute until half cooked.
  • Add steamed sprouts and soaked rice flakes
  • Mix well, season with salt, and serve hot garnished with finely chopped coriander leaves and a generous squeeze of lemon juice
AmountCaloriesCarbohydrateProteinFat
½ cup rice flakes106142.20.3
½ mung sprouts7311.55.60.3
¼ cup chopped onion142.90.50.1
¼ cup chopped carrot101.70.30.1
2 teaspoon oil9010
Total29330.18.610.8

3. Millet-thalipeeth with curd

Millet-thalipeeth is made with whole grains that are not only rich in fiber but also loaded with micronutrients and the curd adds good-quality protein along with some gut-friendly probiotics.

Ingredients for 1 serving

  • ¼ cup (22g) sorghum (jowar) flour
  • 2 tablespoons (8g) finger millet (ragi/nachni) flour
  • 2 tablespoons (8g) Bengal gram flour (besan)
  • 2 tablespoons (5g) finely chopped fenugreek leaves
  • ¼ cup (30g) sliced onion
  • 2 cloves minced garlic
  • 1 green chili and ¼ tsp turmeric powder
  • 2 teaspoons of oil
  • Salt and pepper to taste

Method

  • Combine the millet and Bengal gram flour in a bowl 
  • Add the chopped fenugreek leaves, onion, minced garlic, green chili, turmeric powder, and salt to the mixture of millet and Bengal gram flour
  • Combine well and knead into a soft dough with water
  • Make 1 big or 2 small balls and flatten them on parchment paper while pressing gently with your fingers until it/they become ½ cm thick and round
  • Transfer the thalipeeth to a hot pan and roast with some oil until the pan becomes golden brown on both sides
  • Serve hot with curd and chutney
AmountCaloriesCarbohydrateProteinFat
¼ cup jowar flour7314.92.20.4
1 tablespoon ragi flour265.30.60.2
2 tablespoons besan263.71.70.4
2 tablespoons fenugreek leaves20.2
¼ cup onion142.90.50.1
2 teaspoons oil9010
Total23127511.1

4. Vegetable dhokla

The fiber from vegetables, protein in the Bengal gram flour (besan), and calcium from sesame seeds make this an ideal healthy Indian breakfast recipe.

Ingredients for 1 serving

  • ⅓ (30g) cup Bengal gram flour (besan)
  • 1 tablespoon (8g) rice flour
  • ¼ (52g) cup curd
  • 2 tablespoons (6g) chopped onion
  • 2 tablespoons (6g) chopped capsicum
  • 2 tablespoons (6g) chopped tomato
  • 1 tablespoon (8g) sesame seeds
  • 1 teaspoon green chili-garlic paste
  • Salt and pepper to taste
  • 1 teaspoon fruit salt 
  • 2 teaspoons of oil

Method

  • Combine the flours with curd, vegetables, chili-garlic paste, and salt
  • Add water to make a batter
  • Let it sit for 30 minutes, add 1 teaspoon of fruit salt, and transfer to a greased deep dish
  • Steam the dhoklas for 15-20 minutes or until well cooked
  • Heat the oil in a small pan and add a slit of green chili along with sesame seeds to make a tempering
  • Let the sesame seeds splutter before setting the tempering aside
  • Demold and cut the dhoklas into cubes, garnish with the sesame seeds tempering, and serve with a mint or tamarind dip
AmountCaloriesCarbohydrateProteinFats
½ cup besan flour98146.51.6
1 tablespoon semolina275.50.90.1
1 tablespoon sesame seeds410.91.73.4
6 tablespoon chopped vegetables40.4
1 teaspoon oil455
Total21520.89.110.1

5. Moong dosa

Moong dosa, also known as Pesarattu, is a fiber- and protein-rich recipe, with both the nutrients coming from green gram sprouts.

Ingredients

  • ¼ cup (30g) whole green gram (moong)
  • 1 tablespoon rice flour
  • 1 teaspoon ginger-garlic-green chili paste
  • 2 teaspoons of oil
  • Salt and pepper to taste

Method

  • Soak the green gram for five to six hours or overnight
  • Grind the green gram with water into a smooth paste
  • Add the ginger-garlic-green chili paste and salt to taste; mix well
  • Add a ladle full of the moong dosa batter to a hot pan and spread in concentric circles to make a dosa
  • Cover and cook on both sides with 2 teaspoons of oil
  • Serve hot with some coconut chutney
AmountCaloriesCarbohydrateProteinFat
¼  cup whole moong8813.86.80.3
1 tablespoon rice flour286.30.6
2 teaspoons oil9010
Total20620.17.410.3

6. Chia seed pudding

This fancy recipe is very easy to make and high in fiber and protein coming from chia seeds and nuts. It also has small packets of micronutrients and sweetness that you can derive from fruits. 

Ingredients

  • ⅛ cup (17g) chia seeds
  • ½ (50g) cup fruit of choice
  • 3-4 chopped almonds and walnuts
  • 1 cup cow milk
  • 1 teaspoon dates paste (optional)

Method

  • Soak the chia seeds in milk for an hour or overnight. The chia seeds will swell up and make a thick viscous pudding. Add milk to adjust consistency if required. 
  • Transfer to a bowl, add the chopped fruits and nuts, and enjoy this dessert for breakfast
AmountCaloriesCarbohydrateProteinFats
⅛ cup chia seeds887.25.60.4
½ cup fruit5211.80.60.2
1 cup milk1097.44.96.7
4 almonds240.10.72.3
4 walnuts330.50.73.2
1 teaspoon dates paste (optional)153.60.1
Total32130.612.612.8

You can try these delicious recipes in portion sizes that suit your body and help you begin your day on a healthy note. A good breakfast can significantly boost your metabolism and aid in managing your weight effectively.

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